Inclines, Load and Xplode - My Actifit Report Card: September 19 2023
Tuesday, September 19, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
This morning I went solo as Tiffany took a rest day before our scheduled rest day tomorrow.
Along with the 5am crew, we took on a challenging workout with a mix of endurance and inclines % on the treadmills. The floor sessions had us using a low bench for powerful load and explode exercises, complemented by 500-meter push rows. In between our treadmill blocks, we took 90-secondondond walking breaks for recovery.
We faced five intense rounds on the treadmill. The starting block was a two and a half minutesuteute run, aiminutesuteg for distance. With each subsequent block, we added 30 secondondonds to our running time and increased the incline by 1%. By the final block, we were pushing ourselves for four and a half minutes on a 5% incline, and we walking recoveryapped it up with a 30-secondondond ALL OUT sprint.
The floor exercises consisted of just two blocks, but they were packed with activities! From lunges and chest presses to burpees and the aforementioned 500-meter push rows. We topped off the session with a vigorous 30-secondondond combo of full burpees transitioning into squat jacks.
Coach Alex managed the us through the template today.
I burned a solid 667 calories, ran (mostly on inclines) 2.8 miles, but didn't run any double digit ALL OUTS today. The highest ALL OUT was 8.5 miles per hour at the end of the tread block.
Two row blocks totaled 1000 meters rowed and I did hit a high of 417 WATTS OF POWER with a high of 12.9 mile per hour rowing speed.
On the floor, I used 40 pound dumbbells for the (weighted) exercises.
The Work:
Tread Block 1
• 2.5 minute run for distance
• Check distance
Tread Block 2
• 3 minute run for distance at 2%
• Match or beat distance from block 1*
Tread Block 3
• 3.5 minute run for distance at 3%
• Match or beat previous best distance*
Tread Block 4
• 4 minute run for distance at 4%
• Match or beat previous best distance*
Tread Block 5
• 4.5 minute run for distance, last 30 second is ALL OUT. All at 5%
• Match or beat previous best distance*
*MISSION ACCOMPLISHED
Floor Block 1 - 12 minutes
• 2 rounds:
L = LEFT SIDE
R = RIGHT SIDE
Back to back - load and xplode:
• 6 step down reverse lunges (L) (weighted)
• 6 reverse lunge to single leg hops (L), rest
• 6 step down reverse lunges (R) (weighted)
• 6 reverse lunge to single leg hops (R), rest
• 6 high plank abduction, each side
ROW BLOCK
• 500 meter push row (once only)
• If finished then repeat exercises until time called
Floor Block 2 - 10 minutes
• 2 rounds:
• Back to back - load and xplode:
• 6 chest presses (weighted)
• 6 full burpee to squat jacks
• 12 bridges (weighted)
• 500 meter push row (once only)
• If finished then repeat exercises until finisher:
FINISHER: 30 seconds of full burpee to squat jacks
All of the floor block excercises body weight or with dummbells were done on or off a low bench adding an extra challenge to today's template.
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
ZONES:
Jiffy (Jimmy + Tiffany) as we are known in the Orangetheory community.
What Is Orange Everest At Orangetheory? – [Complete Guide]
https://bikerepic.com/what-is-orange-everest-at-orangetheory/
About Orangetheory Fitness (OTF)
https://www.orangetheory.com/en-us/
OTBEAT FAQ
https://www.orangetheory.com/en-us/otbeat-link-faq/
What is a BOSU?
What is a Med Ball?
https://www.verywellfit.com/med-bALL OUTl-training-1229699
What are Resistance Bands?
https://www.wodfitters.com/pages/the-definitive-guide-to-resistance-bands-and-workout-bands
What is a TRX?
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3358
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight165 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
I see that you burnt more calories than you did yesterday
Kudos to you!
Hello @rafzat hope all is well. Yes, it was definitely one of those type of workouts 🥵 Have a wonderful day!
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Exelente post, felicidades!!!
Gracias 🙏🏼 @rikardonaranjo